How Do I Use the Keto Diet Calculator?

This keto diet calculator helps determine your daily macronutrients intake of Calories, Fat, Protein, and net Carbohydrates. After you input your weight, height, and body fat percentage you will be presented with a set of recommendations you can follow, depending on your goal. The first suggestion you receive is Maintenance: when you’ve accomplished your goal (weight loss or weight gain), this table showcases the number of macronutrients necessary to maintain a healthy, stable weight using the keto meal plan. The other recommendations display healthy macronutrient limits necessary for healthily losing or gaining weight.

The following section is the Goal area. You can select either Weight Loss, Weight Gain, or Custom. If weight loss is your goal, three different levels of caloric deficits are presented: Small, Moderate, and Large. If weight gain is your goal, three different levels of caloric surpluses are presented: Small, Moderate, and Large.

The Keto Diet Calculator is an estimator tool and might not apply to all individuals. Before following the recommendations, you should verify with a health professional who is familiar with your health situation or can provide more concise suggestions based on the results displayed.

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

Ready to Find Keto-Friendly Foods?

Now that your macronutrient limits are known, it’s time to find keto-friendly foods. You can click here to begin your search using the keto food search engine, or read the Getting Started guide to discover the features available to help you research keto options at restaurants and stores. Stay tuned for other guides to help you integrate the ketogenic diet into your lifestyle. In the meantime, check out how to stick with the keto diet.